Everyone has their choice of loved food. For me, it was a donut. I could be called an ultimate donut lover. Every morning, on my way to work, I used to have my favorite coffee with a variety of donuts. If it is a meeting, a basket of donuts was a must on the table. However, one day, I was hit by a puzzling question, and everything changed.
The question was, are donuts a breakfast food? It makes me fell into the pit of the puzzle.
People can have anything for breakfast that they like. However, that question envelops my mind, and I have an enigma to solve. I wanted to know how donuts became a breakfast food and how healthy eating donuts in the morning.
Is your morning world shaken by such queries, like me? If yes, be a guest in my quest.
Table of Content
The Donut And Its Journey To The Breakfast Table
The donut: the sweet, ring-shaped fried cake glazed with sugar icing, frosted with chocolate on top, or topped with powdered sugar, cinnamon, sprinkles, or fruit. A sweet-savory delicacy of all time.
Why are donuts considered breakfast food? Reason: donuts are made early in the morning, at home, and also in the bakery. Thus they accompany you pretty well with your morning coffee. So, in many places, donuts are an acceptable form of breakfast.
However, the question is, are donuts a breakfast food? Before going for this question, let us find out how donuts become a breakfast delicacy.
The journey of donuts begins in the 18th century. Back then, donuts were known as olykoeks, which means oily cakes. It was a Dutch delicacy of “sweetened cake fried in fat” that decorated their dining table. In the early 18th century, this olykoek arrived in America with the Dutch settlers. But the look and taste of today’s donuts came to the picture by the end of the mid-19th century. Now, donuts are thoroughly a proud American food.
Are Donuts a Breakfast Food?
‘Anything is breakfast if it’s your first meal of the day.’ Of course, donuts can be your breakfast food as you have them with your coffee in the morning. The question is, is it a healthy breakfast food? My answer is: NO.
For breakfast, you have many options. Yes, you can choose donuts; it is all arbitrary in the end. However, they may not be a healthy choice of breakfast food for you. The donuts are just a foxy form of cake stuffed with sugar and covered with even more sugar: glaze, frosting, sprinkle.
Do you want to know the terrifying truth? Your standard-sized donut contains more than 300 calories, 11 grams of sugar, and 6 grams of saturated fat!!! So how can this ‘Calory-Vader’ be your breakfast food?
Breakfast is a big deal. Therefore, always start your day with smart food that is wholesome and healthy. Surely you do not want to kickstart your day with a sugar shower.
Why You Should avoid Donuts for Breakfast
A great day begins with breakfast. A great healthy breakfast fuels you up with energy for the whole day. So, if you are craving donuts in the morning, think twice.
Following are a few reasons that you should avoid considering donuts a breakfast food.
Calories Colliery
Donuts are crazy with calories. In the morning, eating something with high calories is destructive for your health. Weight gain is not something you would prefer. But donuts just help you with weight gaining with its approximately 250 calories.
A frosted chocolate donut contains 380 calories; a jelly-filled one comes with 250. Even the basic glazed donut adores you with 230 calories. Sounds shocking? Now think about taking so many calories as your first meal, not a good idea. Imagine how long you need to exercise just for a donut!!!
Carbohydrates Mine
Donuts are not only a fat container of calories but also a fully-packed carton of carbohydrates.
Carbohydrates indeed give you a lot of fuel energy; it comes with an adverse effect too. A glazed donut contains 25 grams of carbohydrates, a jelly-filled donut gives you 36 grams, and a chocolate donut cherishes you with 41 grams of carbohydrates.
If you eat such an amount of carbohydrates as breakfast, no one can stop you from weight gaining. You would have to do enormous exercises to burn these carbs in your body and lose weight.
Moreover, if your sugar level is already high when you wake up, donuts will magnify it, which may cause hyperglycemia.
Sugar Shop
According to the U.S. Dietary Guidelines, added sugars should not exceed more than 10 percent of your daily calorie intake. How to calculate sugar and calorie intake: in 100 grams of sugar, there are 387 calories.
Do you know how much sugar a chocolate frosted cake donut provides? 20 grams. That means 350 calories per serving!!!
Too much sugar can cause obesity, diabetes, heart disease, insulin resistance, and metabolic problems. A basic old-fashioned donut awards 15-30 grams of sugar. You do the math now.
If you take this massive amount of sugar in a small package, your body elevates loads of insulin to accommodate your body. A massive blood sugar spike can cause a higher sugar crash. This extreme up and down makes you hungry so soon that you crave more refined carbs. Result: a vicious cycle of an unhealthy diet.
Moreover, this significant sugar diet can raise your blood pressure, blood glucose level, and inflammation. As a result, you will be in the risk zone of heart diseases.
So if you ask me are donuts a breakfast food, my answer would be a loud ‘No.’ Avoid sugar, and your heart will say you ‘Thank You.’
Saturated Fat
Donuts are also the storehouse of saturated fat. Do you know how much fat a Krispy Kreme donut provides? 11 grams of fat.
A Dunkan original has 6 grams of saturated fat. Remember, this fat and sugar bomb comes with a bonus: obesity, inflammation, diabetes, and mitochondrial dysfunction. Are you still craving donuts as a breakfast food?
Doughnuts May Increase Cancer Risk
Donuts can contribute to cancer as they are high in sugar, fat, and calories. According to the Journal of Obesity, obesity and inadequate nutrition causes 20% of all cancer.
If your regular morning diet is rich in sugar and fat, you will gain weight ultimately. If you wouldn’t burn those calories with massive exercise, this may lead to diabetes, insulin resistance, and even cancer.
So, are donuts a breakfast food? No. It is in no way healthy for you as your first meal.
Healthy breakfast Food Instead of Donuts
Are donuts a breakfast food? Perhaps not.
A well-balanced breakfast is all you need in the morning. Research suggests that breakfast eaters get two main benefits: increased energy and reduced cravings. However, what is a well-balanced breakfast?
A healthy breakfast should be a diet that includes low carb aka, high-fiber carbohydrates, protein, and healthy fat.
Let’s check out some of the yummy healthy breakfast food that can make you forget the sacrifice of donuts.
Oatmeal
Oats are an excellent alternative for a healthy breakfast. This 100% whole-grain food includes fiber, plant-based protein, B-vitamins, minerals, iron, calcium, and magnesium. They help you control your blood sugar and lower cholesterol. Moreover, they keep you full longer than any other cereal.
Most importantly, oats contain a type of fiber, “beta-glucan,” that fuels your body with probiotics, the friendly bacteria in your digestive system.
Relish oats with fruits and nuts, or overnight soaked oats with chia seed: a smart start to your day.
Sweet Potato
Sweet potato: a food rich in beta-carotene and vitamins. Did you know a medium-sized sweet potato provides 400% of your daily vitamin A and 15% fiber intake. Insane, isn’t it?
A single sweet potato is delightfully sweet for your health. Not only it lowers your LDL cholesterol, but it also boosts your GI health. A baked sweet potato is always a healthy choice for breakfast, or mashed sweet potato can sweetly company your regular bread or bagel.
Whole Grain
A whole-grain waffle or whole wheat bread with egg and nut butter- would you like them for your breakfast?
A 100% whole-grain bread or 100% whole wheat loaf is a perfect base for a balanced breakfast. Whole grains are loaded with minerals such as calcium, potassium, magnesium, zinc, and iron. They provide antioxidants that protect your tissues from inflammation. Moreover, the vitamin B in whole grains fuels you with energy by converting your food to boost.
In short, whole grains are key to your overall immunity and healthy heart.
Greek Yogurt
As a sweet donut lover, I would always seek sugar in breakfast. So, Greek yogurt mixed with fresh fruits, chopped nuts, and a sprinkle of my favorite granola will undoubtedly be my favored choice of breakfast.
Greek yogurt is full of calcium, vitamin D, and high protein content. This food is perfect for those who aim for a low-sugar breakfast but still crave a sweet flavor in the morning.
Are donuts a breakfast food? No longer for me as I have my Greek yogurt bowl with me.
Eggs
Without an egg, breakfast always seems incomplete, so is our list.
Either scramble eggs on whole-grain toast with sliced tomato or a spinach and mushroom omelet; eggs are everybody’s favorite. This inexpensive food is rich in nutrients, vitamins A, D, and B12. Just a single egg gives you about 8 grams of protein and almost 25% of the choline you need each day.
Every day an egg and your blood, bone, skin, and heart will dance with energy.
These are only a few of the many options you can choose for a healthy breakfast. The key is selecting well-balanced foods and adding nutrients to your day instead of added sugar and calories. Have a wholesome start to keep you healthy and hearty.
FAQ
Are donuts a breakfast food or a dessert?
Donuts are a pastry made of flour dough. Many consider donuts a breakfast food as they pair with your morning coffee. On the other hand, many consider them as desserts because they are sweet, frosted, and filled with chocolate and cream.
However, donuts are neither a healthy choice for breakfast nor are they usually served as a dessert. Usually, they are made in the morning so that you can enjoy them for the rest of the day. So, they are mainly a snack or a treat you can eat any time of the day.
Why are donuts considered a breakfast food?
What is the most common breakfast food? A toast – may be with jam or butter. Mainly a flour dough with sugar and grease. A donut is made of flour dough, glazed with sugar, and filled with cream. Did you see the resemblance? Most importantly, donuts are usually made in the morning.
Because of these facts, many consider donuts a breakfast food. But, in truth, a sweet sugary fried pastry is never a healthy option for the start of your day.
What is a Donut-diet?
The Donut-diet doesn’t mean a diet based on donuts. Instead, it is a form of flexible dieting for the emotional eaters in their weight-loss plan. You can eat a serving of donuts, but it is not mandatory. You can eat any sweet item or your favorite food in a small portion.
The whole idea of Donut-diet is to permit yourself to relish your favorite food so you can cut free from emotional eating. Though it is not scientifically approved, and the calorie risk is too much.
Is it OK to eat donuts once in a while?
The answer depends on how often you eat them and how many. It is not wrong to eat a donut, but eating a half-dozen of donuts in one sitting is unquestionably a bad idea. Too much sweet will create a sugar-rush in your system that can lead to a crash. As a result, you will overeat or get grouchy.
Remember: moderation is always best. Enjoying one or two donuts a month or two may not harm you. However, try to avoid this ultimate sugary package of calories.
Final Thoughts
Are donuts a breakfast food? One day my mom asked me this question and left me wondering for weeks. But that simple question changed my whole idea of food.
Breakfast is the first meal of your day. It ensures your energy and health for the rest of the day. So, your breakfast should be healthy and nutritious. It should be packed with fiber, lean protein, healthy fats, and low carbs. And donuts just don’t fit the list.
Therefore, if you seek a healthy life, cut donuts from your morning meal. Yes, you can take them occasionally, but not the only breakfast food. Remember, healthy food is the key to healthy living.
